Oatcakes

Grain

Item Rating: 63/100

1 serving (38 grams) contains 180 calories, 3.0 grams of protein, 7.0 grams of fat, and 24.0 grams of carbohydrates.

Nutrition Information

1 cup (237.5g)

Calories		1125
% Daily Value*
Total Fat		43.8 g	56%
	Saturated Fat	9.4 g	47%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1250 mg	54%
Total Carbohydrates		150 g	54%
	Dietary Fiber	18.7 g	66%
	Sugars	6.3 g
protein		18.7 g	37%
Vitamin D		0 mcg	0%
Calcium		125.0 mg	9%
Iron		7.5 mg	41%
Potassium		562.5 mg	11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 394 cal (36.9%)

Protein: 74 cal (7.0%)

Carbs: 600 cal (56.1%)

About Oatcakes

Oatcakes are a traditional flatbread or cracker originating from Scotland, made primarily from oats, sometimes with added flour, water, and fat. Known for their crisp texture and mild, nutty flavor, oatcakes are a staple in Scottish cuisine and are often served with cheese, soups, or as a standalone snack. Nutritionally, oatcakes are a rich source of complex carbohydrates and dietary fiber, with moderate levels of protein and healthy fats. They contribute calcium, iron, and other minerals essential for health, while being low in sugar. A serving provides approximately 473 calories, 7.9g protein, 63.2g carbohydrates, 7.9g fiber, 18.4g fat, and a range of micronutrients, including 3.2mg of iron.

Health Benefits

• High in dietary fiber (7.9g per serving), promoting digestive health and supporting balanced blood sugar levels.
• A good source of complex carbohydrates, providing sustained energy for physical and mental activity.
• Contains iron (3.2mg per serving), which supports oxygen transport in the blood and prevents iron-deficiency anemia.
• Provides healthy fats (18.4g per serving), offering essential fatty acids that aid brain and heart health.
• Low in sugar, making them a suitable choice for people managing blood sugar levels, such as those with diabetes.

Dietary Considerations

Allergens: Contains oats (may contain gluten), wheat (if added)

Suitable for: Vegetarian, vegan (if made without animal fat), high-fiber diets

Not suitable for: Gluten-free (unless made with certified gluten-free oats), low-carb or ketogenic diets

Selection and Storage

Store oatcakes in an airtight container in a cool, dry place to maintain freshness and crispness. Consume within a few weeks of opening to ensure optimal taste and texture.

Common Questions About Oatcakes Nutrition

Are oatcakes high in protein and calories?

Oatcakes contain a moderate amount of protein, with approximately 7.9 grams per 100 grams. They are relatively high in calories, providing about 473.7 calories per 100 grams. They also have a notable amount of fiber, making them a filling snack option.

Can I eat oatcakes on a keto or low-carb diet?

Oatcakes are not suitable for a strict keto or low-carb diet because one serving contains about 63.2 grams of carbohydrates per 100 grams. However, they may fit into a moderate-carb or whole-food-focused diet due to their fiber content and low sugar (2.6 grams per 100 grams).

Are oatcakes healthy, and do they have any concerns?

Oatcakes are a healthy snack option rich in fiber (7.9 grams per 100 grams) and beneficial for digestion and sustained energy. However, they do contain around 526.3 mg of sodium per 100 grams, so individuals watching their salt intake should consume them in moderation.

How many oatcakes should I eat in one serving?

A serving of oatcakes is typically 2 to 3 small pieces, which equals around 30 grams and provides roughly 142 calories. This portion size is balanced for a snack or part of a meal, offering fiber, some protein, and energy without excessive calories.

How do oatcakes compare to crackers or bread?

Compared to typical crackers or bread, oatcakes are higher in fiber and healthier due to their lower sugar content (2.6 grams per 100 grams). While crispbreads might be lower in calories and carbohydrates, oatcakes are heartier and provide more sustained energy due to their balance of carbs, fats, and fiber.

Data Sources & Scientific References